Warmorama Rapper’s Delight edition
The Thang: make our way from exercise pad near flag to exercise pad on David Dr. side using the path via alternating side shuffles, stopping at each bench for five burpees (Frac is a semantics stickler and informed us a picnic table is a picnic bench therefore a burpee station). Arriving at the exercise equipment, we assumed the following stations: pull ups, dips, leg press, incline bench, horizontal lat pull, rower, incline sit ups for tabata sets of AMRAP then rotate counterclockwise (a concept War Eagle’s millennial brain couldn’t follow, thus chaos ensued). Return to flag via same route, method as before. Frac was pleased he exceeded his RDA of burpees during a beatdown. Welcomed FNG, stroganoff, who is Glamper’s 15yo 2.0.
Tag: War Eagle
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Full-body Beatdown Bonus Burpees – from Bolt
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A squirrel while doing squrls – from Boo-Boo
After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.
PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”
LT. Dan across parking lot to the gym.
3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders backSSH waiting for 6
3 sets of 25 rows (75 total)
Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke backSSH waiting for 6
3 sets of 25 (75 total) squrls (squat, curl)
Mosey 50 yards, 10 LBCs, and mosey BackTclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.
Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.
COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.
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Just for the Record – from Mahatma
YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.
Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
5 minutes of Mary then back to the flag.COT
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Just for the Record – from Mahatma
YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.
Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
5 minutes of Mary then back to the flag.COT
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BBB (Bolt’s Beast Builder) – from Bolt
Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg led the pack, establishing himself as a beast with a time of 7:18. War Eagle opted for a couple laps after 1.5 burpees, Triple showed up coiffed and just after the main Thang ended—shocker. A game of FastTax’s brainchild, ultimate frisburpee, ensued, resulting in Thumb War’s consternation with the rule differences from the far less interesting ultimate frisbee. The end result was the non-R.E.D. Team lost 1-0.
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Crawl Under a Train & Catch Me if you Can – from Hokie
YHC texted via Mumblechatter at 0510 to avoid coming to el Diablo via Metairie Road due to a train being STOPPED and to come in via Airline.
Meanwhile two Pax decided to add an adventure to their pre-workout ventures by crawling UNDER the damn Ol Train like they were in a Hank Williams song.
At 0530 YHC tried to get a disclaimer in between repeated interruptions by some unnamed “two ply” and then held a VERY Brief warm-o-rama with Abe Vigodas and Grass grabbers before lining the Pax up for an exercise to complete the warm up… The exercise would be called “go under the train” based on the stories of War Eagle and Hand Grenada’s journey in this AM… we lined up on the goal line and inch wormed out towards the 50, did 5 merkins, stood up and rinse and repeated about a dozen times (some would say 60 merkins warmed up our shoulders)
we then moseyed to the track, around the 50 yard line to start our adventures. Imagine six points on the track
1. 50 yard line
2. Goal line
3. Around the end zone to the goal line across field from #2
4. the 50 yard line across field from #1
5. The next goal line
6. around end zone to goal line across field from #5 and 100 yards away from #1 😉The THANG
at each of the 6 points we would do 10 reps of exercise called out by the Q then another exercise while waiting on the six.We would then rotate through a series of “MODES of transportation” between points as follows
1-2 above ~ Mosey
2-3 above ~ Sprint
3-4 above backwards mosey as fast as possible
4-5 above Lunge walk
5-6 above backwards Lunge
6-1 SprintRound 1 ~ At each of the six points we would do 10 Burpees and then Imerial Walkers while waiting on the six
Round 2 ~ 10 Merkins and SSH while waiting on the six
Round 3 ~ 10 sit ups with arms crossed and squats while waiting on the sixBetween 0601 and 0605, we stopped and did 4 minutes of calf raises with both legs, then just right leg, then just left leg, then both legs.
YHC was pleased later in the day to see Hawg’s post in mumble chatter stating this type of format lead to an elevated heart rate for a good portion of our morning.
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Wherever two or , well two… are gathered – from Hokie
War Eagle & Hokie decided since Short Bus & T-Square we’re out of town, we would mosey to support the Wank
We did not count on being the only two, but, since we were, we worked out on our “only the fly ruck plate” Q
Warm-o- Rama then mosey to The Framers market with ruck plates in hand.
10 reps at each pillar of the Farmers Market…
Round 1 – all 8 pillars, 10 curls each pillar
Round 2 – 7 pillars – – rows
Round 3 – 6 pillars – one arm shoulder press (3xL & 3xR)
Round 4 – 5 “pillars” – chest presses
Round 6 – 4 pillars – shoulder presses
Round 7 – 3 pillars – low slow Squats
Round 8 – at benches – step ups 10 L/10R
Round 9 – 1 pillar -TricepsMosey back stopping for Merkin Ladder & Mary
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Kindergarten Day! – from PVC
Warmorama
Low slow squat
Abe vigoda
Peter Parker
Parker Peter
Hill billy
Imperial walker
Self love
Butt kickers10 each
Merkins
Bear crawl
Big boy sit ups
Lunge
Grass grabbers5 each
8 count body builders
Motivators
Monkey humpers
Mountain man poopers10 each
Merkins
Bear crawl
Big boy sit ups
Lunge
Grass grabbersFrisbee
2 teams each start at same end zone in efforts to reach the goal without dropping the frisbee. 2 defenders allowed to cross to other side. Once point scored opponents do 5 each 8 count body builders
Totaled approx 2mi.COT
Welcomed FNG and named him Faux Pas -
Joey Bovia Memorial – from Hokie
BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week
Warm up
8 SSH
31 Shoulder Shrugs
10 Abe Vigoda
24 grass grabbers
3 burpees24, of Kenner, La.;
assigned to 3rd Combat Assault Battalion,
3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.8 stations – 31 reps each station
4×4’s while waiting on the six
Start with arms raised in a standing position,
burpee into plank
followed by four Merkins
followed by four mountain climbers with each leg.
“One” is completed when returning to the standing position with arms raised.
Wash, rinse, repeat.
Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
.1. Bear crawl merkin 1.2.3.merkin
2. Alligator Merkins
3. Ballerina Toe Squats
4. Australian snow angels
5. Big Boy Sit-up-Ups
6. Blades of Steel
7. Bohemian Rapsody
8. BOPO burpee – one leg merkin – plank- one leg merkin -
Not Suitable For Sunday School – from Hawgcycle
Conditions: 64 degrees, 87% Humidity, Wind 3.4 mph from ESE
Pax: The Sac, HC Mambi, War B*tch, Boo, Cyber, and YHCWarm-up:
SSH x 25; Imperial Walkers x 25; Peter Parkers x 20; Windmills x 10; LBCs x 25The Thang:
Line up near the stairs. One man runs up and around the stairs back to the end of the line. Each man moves up one position in the line.
• Position 1 – Big Boi Sit-ups
• Position 2 – Bakerd Lunges
• Position 3 – Merkins
• Positon 4 – Flutter Kicks
• Position 5 – Burpees
Everyone went through the line twiceMosey to the middle of the field where we played some games with a couple of flying orb balls
• Game 1 – Keep the two flying orbs in the air as long as possible
• Game 2 – Divide into teams of 3. Each team counts down from 10 with each tap of the orb. Whatever number you are on when the orb hits the ground is the number of burpees you do.
• Game 3 – Everyone takes a seat around a giant square. Man in the middle taps the orb in the air and calls out someone’s name and trades places with that person. The person called has to run to the orb tap it and call out another name….etc. I can’t say this went well.
• Game 4 – 2 teams of 3. One team does burpees as long as the other team keeps the orb in the air. Teams switch roles once the orb hits the ground.After the orbs died we moseyed to the soccer field to play some poker. The deck of cards was located at the south goal. Starting at the North goal, run to the deck and grab a card. Bring it back and do the exercise and number of reps on the card. Continue until you have 7 cards or time runs out. At the end we made our best five card hand. Losers did 10 burpees. YHC did a pool side stretch.
Mosey back to the flag.
Naked Man Moleskin
• First complaint from the pax formerly known as War Eagle came 35 seconds into the workout when he thought the mosey to the warm-up was too long.
• Second complaint from the pax fka War Eagle came 6 minutes and 20 seconds into the workout when we got down in the grass to do LBCs.
• Third complaint from the pax fka War Eagle came 8 minutes and 10 seconds into the warm-up when we headed to the stairs.
• I lost track after that.
• The flying orbs were fun and have lots of potential. YHC, Mambi and War Bleep, were professionals from the get go. Once we stopped to watch Frac, Boo, and Cyber C, we were embarrassed for them. It made sense why the ladies walking the track were pointing and laughing. Even with YHC’s literary skills, I can’t figure out how to explain what they were doing.
• YHC wanted to call it quits on the Orb Game #3, but War %*$#@ said we could figure it out. I was inspired by his never say die attitude, so we continued the game. We never figured it out.
• On Slack yesterday Frac declared that he is terrible at card games. He ain’t lyin’
• Frac ended the workout with one of the most unnecessary modifications of all time.
• Boo is starting a Book Club at Pontiff. Just show up 15 minutes prior to the workout.
